By Eric Williamson BSc BA Exercise Nutrition Helping you meet your fitness and health goals using the other half of the equation Who is this guy Agenda Where do we get Nutrition Advice ID: 352674
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Slide1
Sports Nutrition
By: Eric Williamson,
BSc
BA Slide2
Exercise Nutrition
Helping you meet your fitness and health goals using the other half of the equationSlide3
Who is this guy?Slide4Slide5Slide6
Agenda
Where do we get Nutrition Advice?What to Eat Before and After Exercise
ProteinMetabolic DamageSupplements
The Best DietResourcesSlide7
Three Nutrients that contain Energy?
CarbohydratesProtein
FatSlide8
Where Do Athletes get their Nutrition Advice?Slide9
What to Eat Before and After ExerciseSlide10
What High Power Athletes DoSlide11
Time
Food
Nutrient Totals
7:45am
175g Low Fat Greek Yogurt
1 Cup Blueberries
1 Cup Oats
1
Slice
Toast w/ 1 tbsp of Peanut Butter
Carbohydrate: 93g
Protein: 31g
Fat: 17g
10:00 am
1 Bagel w/ 1 Tablespoon Strawberry Jam
1 Cup Low Fat Milk
Carbohydrate: 72g
Protein: 14g
Fat: 8g
11:30am
20 Pretzel Sticks
Carbohydrate: 25g
Protein: 6g
Fat: 2g
11:40
am
355 ml
Sports
Drink
Carbohydrate: 23g
Protein: 0g
Fat: 0g
12:00pm-3:00pm (During activity)
1
L
Sports Drink
Carbohydrate: 65g
Protein: 0g
Fat: 0g
Totals
Carbohydrate:
278g
Protein: 51g
Fat: 27g
Calories:
1559Slide12
Time
Food
Nutrient Totals
3:15pm
1 Energy Bar
1 Banana
1 Protein Shake
Carbohydrate: 63g
Protein: 24g
Fat: 3g
5:30pm
1 Cup Cooked Pasta
½ cup Tomato Sauce
2 oz. Extra Lean Ground Beef
Carbohydrate: 44g
Protein: 26g
Fat: 10g
8:30pm
1.5 Cup Garden Salad w/ 1 tbsp Salad Dressing and 2 Tbsp Sunflower Seeds
1.5 Cups Rice
3 oz. Chicken
Carbohydrate: 72g
Protein: 23g
Fat: 19g
10:00pm
½ Cup Cottage Cheese
½ Cup Berries
¼ Cup Almonds
Carbohydrate: 24g
Protein: 23g
Fat: 22g
Totals
Carbohydrate: 203g
Protein: 96g
Fat: 54g
Calories:
1682Slide13
Grand Totals:
Carbohydrate: 481g Protein: 147g Fat: 81g
Calories: 3241Slide14
Average People
3 to 5 meals/snacks per day1700-2800 calories per day1 hour workoutsSlide15
When Should the Biggest Meal of Your Day Be?
The majority of your carbohydrates should be consumed closest to your workoutLast meal prior
orFirst meal after Stomach cramps during exercise? Lower protein, fiber and/or fat at your last meal or snack before exerciseSlide16
Post-Workout Nutrition
Plan to have one of your regular snacks or meals soon (within 2 hours) after your workout.Aim for at least 10-20g of protein
Protein and carbohydrate post workout supplementation not needed for most moderate exercisers.Slide17
ProteinSlide18
Protein
Most satiating nutrient which can help to regulate intake.Slight increase in metabolic rate after consumption.Required for muscle repair.Recommendation per meal:
20-35gPhillips SM (2012). Dietary protein requirements and adaptive advantages in athletes. The British journal of nutrition.Slide19
Layman DK (2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition and Metabolism.Slide20
Does Protein + weight lifting =
+ Testosterone
Does
Protein + weight lifting =Slide21
Metabolic DamageSlide22
Metabolic Damage
Other names: Starvation mode, weight loss resistance, adrenal fatigue, neuroendocrineimmune dysfunction or adaptive
thermogenesisSlide23
Adaptive Thermogenesis
“This metabolic adaptation is a biologically meaningful survival mechanism that conserves energy in the face of starvation and dangerously low energy supplies”
Camps SG, Verhoef SP and Klaas WR. Weight loss, weight maintenance and adaptive thermogenesis (2013). The American Journal of Clinical NutritionSlide24
Adaptive Thermogenesis
Rule #1: DO NOT eat as little as possible!Signs and symptoms: Uncontrollable cravings for sweet, salty and high fat foods, no fat loss, weight gain, gas, bloated feeling, development of intolerances, amenorrhea, insomnia and lack of motivation to complete workoutsSlide25
Fat loss needs to be taken slowly in order for success.Slide26
SupplementsSlide27
Dietary Supplements
A nutrient or ingredient that is consumed in an isolated form because it cannot be obtain in optimal amounts through diet.Slide28
Protein
Bars and PowdersUnable to obtain enough protein from whole foodsNeed something easily transportable or no access to a refrigeratorBetween competitive events
Trying to gain weightUse in baking healthy snacksSlide29
Sports Drinks
Carbohydrate basedThe exercise is intense and lasts longer than an hour (eg. soccer, hockey, basketball or interval training)
You sweat a lot and notice cakey white salt lines on your clothes.You wear a lot of protective equipment like in hockey or football.The weather is hot and humid.
Your fluid needs to be quickly replaced (e.g. during soccer tournaments or two-a-day training sessions).Slide30
Iron
As indicated by Ferritin levels in blood testLow iron is common because of a hormone known as Hepcidin
which is increased by activity and lowers iron absorption.What to look for:<30 (women) or <50 (men) = performance decrement, tiredness, fatigue<12 = anemia (most labs)
*Make sure you take your results to your dietitian or physician to determine an appropriate dosage as overdosing on iron is possible and is very dangerous.Slide31
Vitamin D
<20 = risk of rickets20-50 = satisfactory, no risk of disease75-100 = good, improved strength, power and all around performance found in active individuals100
+ = found in populations who work out doors in tropical regions of the worldRecommendation: 1000IU daily
Todd JJ, Pourshahidi
LK, MscSorley EM, Madigan SM and Magee PJ (2015). Vitamin D: recent advances and implications for athletes. Sports medicine.Slide32
Other Supplements
Creatine
- Increases strength, power and recovery between high intensity bouts. Side effects include water weight gain and a more bloated look.
Beta-Alanine – Increases lactic acid buffering. Reduces the burning sensation felt during certain exercises.Caffeine – Stimulates the central nervous system.Sodium Bicarbonate
– Increases lactic acid buffering by making your blood more basic/alkaline. Can cause severe vomiting if overdosed.Beet Root Powder (or whole beets) – Nitric oxide booster. Natural source of nitrates which convert to nitric oxide in the body. Nitric oxide dilates blood vessels supplying muscles with more blood, oxygen and nutrients.Slide33
The Best DietSlide34
“Adherence is the only consistent factor associated with weight loss and disease related outcomes.” Pagoto SL,
Appelhans BM (2013). A Call for an End to the Diet Debates. JAMASlide35
Whole foods
Control appetiteImprove food qualityPromote exercise
Raise nutritional awarenessSlide36
The Best Diet
Everyone is individualWhole foods, whole foods, whole foodsThe key is persistence, determination and adherence“Many cultures eat better and are healthier than North Americans, yet with significantly less nutrition knowledge”
Jen SygoSlide37
Takeaways
Information from valid and reliable sources.Largest carbohydrate meal closest to exercise and a meal or snack within 2 hours of activity.
Protein at every meal, including breakfast.First balanced nutrition, then sports nutrition, then supplements.Successful fat loss occurs slowly.Be aware, be persistent. Slide38
Resources
Nutrition Classes/Professors here at CarletonJane Skapinker here at Carleton -
http://dining.carleton.ca/nutrition/ Yoni Freedhoff - http://www.weightymatters.ca/
Jennifer Sygo - http://news.nationalpost.com/author/jsygonp/ Precision Nutrition - http://www.precisionnutrition.com/
Examine.com - http://examine.com/